A few weeks ago, on the last Kim Cooks episode, Tina Gaudette, a Coastline employee, showed Kim how to cook up two fairly easy recipes, all featuring good-for-you veggies. Both recipes come to us from Greece and feature loads of antioxidants. The first is a simple Spinach & Rice recipe. It features onions and garlic, both full of sulfides which are believed to ward off cancer, and spinach – a great leafy green. Olive oil is a healthy fat, and you can also use brown rice instead of white to fit in a serving of whole grains.
- 1/2 cup chopped onion
- 1 garlic clove, minced
- 1/2 cup olive oil
- 1 cup rice (preferably brown rice)
- 1 lb fresh spinach, washed and chopped
- 2 cups water
- 1/2 cup tomato sauce
- Salt & Pepper
Preparation: Saute onions and garlic in olive oil in a quart sauce pan. Add rice and saute until golden. Add spinach, tomato sauce, water, and salt and pepper. Bring to a boil. Cover, reduce, and simmer for about 20 minutes or until rice is tender.
The next recipe is a Greek Village Salad, or “Horiatiki.” This salad is full of vegetables and features a homemade dressing that shows just how simple it is to make your own dressing.
- 2 large tomatoes, cut into wedges
- 1 cucumber, sliced
- 1 medium onion, sliced
- 1/4 cup feta cheese, crumbled
- 10 kalamata olives
- 2/3 cup olive oil
- 1/4 cup wine vinegar
- 1 tsp. oregano
- Salt & Pepper
Preparation: Mix salad together. Shake dressing together and pour over salad.
In the next show, with help from Coastline’s President Chuck McCullough, Kim prepared a Quick Breakfast Tostada from Cooking Light Magazine. Eggs make for a great breakfast because they are loaded with protein, which helps keep you full until lunchtime. This meal also includes black beans which are full of fiber, and some milk, cheddar cheese, and fat-free sour cream to help you get some calcium.
- 1/4 cup 1% low-fat milk
- 1/4 tsp. salt
- 1/8 tsp. black pepper
- 4 large egg whites
- 2 large eggs
- 4 (6-inch) corn tortillas
- 1/2 cup shredded reduced-fat sharp cheddar cheese
- 1 cup canned black beans rinsed and drained
- 1/4 cup green onions, chopped
- 1/2 cup bottled salsa
- 1/4 cup fat-free sour cream
Preparation: Combine first five ingredients in a large microwave-safe dish, stirring with a whisk. Microwave on HIGH for three minutes, then stir. Microwave an additional one minute or until done. Arrange one tortilla on each of four microwave-safe plates; divide egg mixture evenly among the corn tortillas. Layer each serving with two tablespoons cheese, 1/4 cup beans, and 1 tablespoon green onions. Microwave each tostada on HIGH for 30 seconds. Top each with two tablespoons salsa and one tablespoon sour cream. Serve immediately.